Belly Dance through Pregnancy: an ancient dance for a modern mamaby Virginia Keft-Kennedy PhD. Published in EarlyYears Magazine, Isssue 3, 2010

Virginia the day before her 2nd daughter was born

Women of the Middle East have ‘hip circled’, ‘shimmied’ and swayed their way through pregnancy for centuries. Belly dancing is one of the earliest surviving dances and with its ancient connections with pregnancy and childbirth it is no wonder that this dance is experiencing a revival in the West as a unique form of prenatal conditioning. The gentle circular and rolling motions of belly dance have long been associated with the intuitive movements that many women have found to ease the discomfort of pregnancy, and even the pain of labour. Belly dancing is an especially good form of prenatal exercise because it is low impact, promotes good posture, and improves the abdominal control and awareness needed during pregnancy, childbirth, and in the postpartum recovery period.

Since the late 19th century the American film industry has single-mindedly emphasised the seductive elements of belly dance. In fact, the idea that it is designed solely for the eyes of men is a myth that is still very much alive in the Hollywood film industry today– if you’ve seen Sex and the City 2 you’ll know what I’m talking about! But in the privacy of the dance studio - in an all-women class - belly dance can be sensual, feminine, wonderfully liberating, and not to mention just great exercise. In my experience in having performed and taught belly dance for well over a decade I’ve discovered that the women who attend our classes do so for many reasons but most of all, they dance for themselves. Now, more than ever before, women are taking up the ancient cultural traditions of belly dance in very personal ways – in particular, as a way in which to experience the changes of pregnancy and to ultimately prepare for childbirth[i].

Gone are the days when pregnant women were expected – and encouraged – to treat their pregnancy like an illness. Instead, women with low risk pregnancies are being urged to get out of the house, stay fit, and enjoy the experience of being pregnant. When I fell pregnant with my first daughter Pippa (who is now 2 ½ years old) I continued to teach my classes at Cinnamon Twist School of Belly Dance and perform throughout my pregnancy. I’ve since given birth to another gorgeous baby girl – Tilly - who is only 11 weeks old. Throughout all of the ups and downs of having two babies in a fairly short period of time my love of belly dance has been my foundation. I am fortunate that I was able to dance throughout both my pregnancies and feel that dancing offered me the chance to bond with my daughters before they were born in a very focussed and special way. Pippa loves to see footage of me dancing while I was pregnant with her; she proudly exclaims “that’s me in your tummy!” Those of us with small children know how chaotic (and exhausting) life can get, and now that I have a toddler and newborn baby in the house my compulsion to get moving and dance – even if it’s bopping around the house with Pippa giggling while she practices her hip circles – is stronger than ever before.

Belly Dance for Fitness Contrary to popular belief belly dancing doesn’t just utilise the mid-section but works the entire body. The graceful pivots and hip circles improve core strength, the gentle dips and rolls strengthen not only the legs but also the lower back and gluteus muscles, and soft shoulder shimmies and chest lifts work to tone the muscles in the arms, chest and upper back. Additionally and perhaps most importantly for pregnancy, the movements and postures used in belly dance are extremely effective in strengthening the pelvic floor. Pregnancy can place great strain on the pelvic floor but with the correct exercises many women may avoid common discomforts (such as incontinence) during and after pregnancy.

Excellent preparation exercise for the physical demands of labour and birth

Faster return to pre-pregnancy fitness and healthy weight

Belly dance techniques include muscle isolation exercises that may be useful during labour – the labouring mum has increased awareness of how different abdominal muscles feel when relaxed or contracted

Moderate regular exercise has been shown to boost the release of beta endorphins which can provide an overall sense of well-being

For me, continuing to stay active throughout the 9 months of pregnancy was a big part of the positive experience I had with both my pregnancies. Apart from the important physical benefits of exercise during pregnancy, belly dancing also promotes a feeling of well being and offers our mums-to-be a fun and social way in which to experience their changing bodies. Pregnancy is a time of great joy and discovery – I still recall the sense of awe I felt when the tiny baby inside me made herself known through those first fluttery movements. For many mums though pregnancy can also be a time of high anxiety – after all you’re growing a baby! That’s bound to bring out the worry-wart in the best of us. It’s therefore important to spend time with other pregnant women and get some much needed downtime before your little one arrives to present you with a whole new set of worries! A belly dance class is a perfect way to do this.

Emotional & Mental Health Benefits:

Promotes creative self-expression and provides stress relief

Encourages a sense of connection with the baby through dance, movement, and rhythm

Helps to focus on the pelvis and visualise the baby

Encourages a positive body image and celebrates the changing bodies of women during pregnancy (and in the postnatal period)

It has been well documented that dance helps to promotes a general feeling of well being

The social aspect of belly dance classes and talking to other pregnant women may help to ease anxieties, especially for first time mums

I am thrilled when my students tell me that coming to our prenatal belly dance classes have had a lasting and important effect on the way they view themselves and the baby growing inside them. Leonie, one of our mums who recently gave birth to a healthy baby boy wrote to me “prenatal belly dancing helped me feel closer to my baby”. “Especially”, Leonie writes “the intense focus on my belly created a special bond between me and my baby, I'm sure the love generated had a positive impact on my bub before he was born”. When I asked some of our belly dance students what they felt were the main benefits of learning belly dance throughout their pregnancies this is what they had to say:

Janine: The social benefits have been invaluable to me. It’s been a year since I had my baby and I’ve continued to stay in touch with other mums I met in our class.

Abby: Belly dance helped me to embrace the changes my body was going through, I stopped feeling like I was just big and began to see my round belly in a new way – I started wearing fitted tops for the first time in my life!

Shane: For me the main benefit was in understanding how to move my body in a circular motion which allowed me to provide my own pain relief. Belly dancing also assisted me post-birth. I was able to gently get my body back in order and regain those pelvic floor muscles!

Nichola: I learnt techniques I was able to use during labour and it was really great to meet other mums who were all due around the same time as me. I really enjoyed my time in class; I always felt welcomed and looked after.

Mel: I belly danced through three pregnancies and labours. During the later stages of each labour I used ‘hip circles’ and ‘figure 8s’ to ease contractions and when it came to the active stages of labour I was able to give birth standing up – if it weren’t for the leg strength I’d developed through belly dance I might not have been able to do this.

Kim: I belly danced through two of my pregnancies starting from as early as the first week and dancing all the way through. My youngest child is 18 months old and I am still attending classes every week. Apart from the fitness aspect of dancing it also helped me feel confident while my body was going through the changes of pregnancy.

Leonie: Belly dance helped me become aware of the muscles around the baby and the exercises I learnt made me feel more confident about labour. Pregnancy is a time when you definitely need to surround yourself with positive people and experiences, I will definitely be doing this class next time I’m pregnant.

We all have busy lives and becoming pregnant needn’t be the end of all that. In my many changing (and sometimes challenging) roles as a teacher, academic, professional dancer, the principal of Cinnamon Twist School of Belly Dance as well as mum to two wonderful girls I am also reminded that we all need some ‘me time’ now and then. Dance can be a great way to escape the chaos of everyday life, to share a laugh, to learn something new, to soak up the rhythm of the music.